Short Seated Alternating Cable Row

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Discover the short seated alternating cable row, a powerful dual-purpose exercise that builds upper back strength while improving hip and thoracic mobility in one efficient movement. This comprehensive guide breaks down proper form, equipment setup, and programming strategies to help you master this unique cable row variation that targets your lats, rhomboids, and middle traps. Perfect for anyone looking to enhance posture, reduce back stiffness, and maximize their cable machine workouts with this game-changing posterior chain exercise.

Foot Elevated Goblet Curtsy Lunge

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The foot elevated goblet curtsy lunge transforms the traditional curtsy lunge into a powerful glute-building exercise by adding elevation and external load for increased range of motion and muscle activation. This comprehensive lower body movement targets your glutes, improves hip mobility, and challenges your body in the often-neglected frontal plane of motion. Learn proper form, equipment setup, and programming strategies to maximize this effective exercise for stronger glutes and better hip function.